How does alcohol affect regeneration after exercise?
Researchers have now found that athletes harm themselves when they consume alcohol after exercising. The body is in a state of dysfunction and regeneration after sports and exercise. Alcohol consumption can worsen post-workout recovery.
Many athletes like to drink one or the other alcoholic drink not only to celebrate after a victory. However, alcohol consumption seems to have a strong impact on regeneration. So athletes should better stay away from alcohol.
What does sport do in the body?
Highly intense actions, such as running and jumping, cause temporary muscle pain, muscle damage and sore muscles. If a sporting exercise is long enough, glycogen is also consumed, which is stored in the muscles for energy. Profuse sweating during exercise in hot or humid conditions also reduces blood volume, which means less oxygen can get to muscles and organs.
Strength and endurance are exhausted for a few days after exercising
After intense exercise and physical activity, an athlete's strength and endurance may be exhausted for a few days, but proper fatigue and hydration can help combat this fatigue or exhaustion. However, you should avoid alcohol. After all, alcohol after training can lead to poor sleep, impaired muscle repair and energy recovery, and delayed rehydration, the experts explain.
Alcohol promotes swelling at injuries
Alcohol consumption slows down the repair process of muscle damage caused by physical exertion by inhibiting the functions of hormones that support this process, doctors say. Alcohol also widens the blood vessels and promotes swelling at the injury sites.
Does alcohol block muscle energy stores?
It is still unclear whether alcohol blocks energy storage in the muscles. When athletes drink large amounts of alcohol, they tend to eat less nutritious foods, which indirectly slows down the restoration of energy stores in the muscles. Alcohol is not recommended for dehydrated athletes, as it is a diuretic that promotes fluid loss and contributes to dehydration, the doctors add in a contribution from the Men`s Health magazine.
Poor sleep affects regeneration
Alcohol is known to reduce sleep. With poor sleep, muscle repair and energy recovery are compromised. The delayed rehydration caused by alcohol consumption after exercise also has a negative impact on recovery, the researchers explain.
How can regeneration after sports be improved?
The American College of Sports Medicine advises athletes to avoid alcohol altogether. Instead, athletes should consume a mixture of carbohydrates, proteins and electrolytes, which are contained in sports drinks or chocolate milk, for example, immediately after exercising. In addition, the experts emphasize that a combination of clear water and foods that contain these nutrients promote regeneration. (as)